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  #2091  
Old 11-08-2012, 05:42 PM
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Thursday - Leg Day

Glute Ham Curl
BWx10, 3 sets

Occluded Goblet Squat
72x10, 4 sets then unwrap

Squat w/ bicep pump work
120x5
170x5, 6 sets
170x4, 4, 3, 3, 2, 2 - 10 second rest between micro sets

Occluded Goblet Squat
72x5, 4 sets then unwrap

Deadlift
306x5, 3 sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-08-2012 at 07:12 PM.
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  #2092  
Old 11-09-2012, 12:54 PM
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Thursday Evening - Biceps

* Entire workout was supersetted with Band Pullaparts

DB Curl
32x6, 4 sets
32x2, 2, 2, 2, 2 - 10 second rest
27x6, 4 sets
27x3, 3, 3, 3, 3 - 10 second rest
22x8, 4 sets
22x4, 4, 4, 4 - 10 second rest

Hammer Curl superset with Band Curl x 10
22x5, 4 sets

Quick, effective

Friday AM - Back/Triceps

a1) Front Lever, 2 reps, 6 sets,
a2) Tricep Rope Pushdown

b1) Ring Row, BWx6, 4 sets
b2) Crunches
b3) Ring Tricep OH Extension

c1) T-Bar, 155x6, 4 sets
c2) Band Tricep Extension

d) T-Bar 130x4, 4, 3, 3, 2, 2 - 10 second rest

e) Ring Row BWx3, 3, 2, 2, 2 - 10 second rest, followed by a 10 second negative rep
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-09-2012 at 01:09 PM.
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  #2093  
Old 11-13-2012, 02:35 PM
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Saturday - Improvised Chest Workout

Weighted Pushups with Dip Belt - Feet on Bench, Hands on Smith Machine Bar to leave room for the weight to hang

After messing around trying to find the right weight, I settled on BW+75

* Most of the workout was supersetted with sets of upright cable rows

Overhand Grip
BW+75x6, 8 sets

Underhand Grip
BW+50x6, 4 sets

Overhand Grip
BW+50x6, 4 sets

Underhand Grip
BW+25x4, 3, 3, 2, 2 - 10 second rest

Overhand Grip
BW+25x4, 4, 3, 3, 2, 2 - 10 second rest

Sunday - Deadlift

Deadlift
361x3, 10 sets
361x4
361x3
361x5

42 total reps with around 75% of my max in less than 20 minutes. This was fun.

Monday - Legs

Glute Ham Curl
BWx10, 3 sets

Occluded BW Squats to warmup/prepare knees

* Bicep pump work in between sets

Squat with Chains (+50)
180, 190, 200, 210x3
220x3, 4 sets
170x6, 4 sets
170x4, 4, 3, 3, 2, 2 - 10 second rest

Occluded Goblet Squat
62x10, 3 sets, unwrap
62x10

Vertical Jump
3 sets of 3 - full reset

Tuesday - AM - Back

* Tricep pump work in between sets

Front Lever - starting to do reps on these and then finish with the isometric hold
3, 2, 2, 2

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar w/ Decline Reverse Crunch
127.5x8, 4 sets
150x4, 4, 3, 3, 2, 2 - 10 second rest

Ring Row
BWx3, 3, 2, 2, 2 - 10 second rest

Deadstart DB Row
82x8, 4 sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-13-2012 at 02:39 PM.
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  #2094  
Old 11-15-2012, 12:47 PM
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Wednesday - Improvised Chest Workout

Weighted Pushups with Dip Belt - Feet on Bench, Hands on Smith Machine Bar to leave room for the weight to hang

* Most of the workout was supersetted with sets of upright cable rows

Overhand Grip
BW+50x6, 6 sets
BW+75x6, 4 sets
BW+75x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets, after last rep, 10 second negative

* Repeated the rest pause protocol 2 more times
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2095  
Old 11-15-2012, 05:14 PM
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Thursday - Deadlift

* Tricep Pump work in between some sets

Deadlift
206x2
256x2
306x2
326x3
346x3
366x1
386x1
411x1
431x1 - training max for today
386x1, 1, 1, 1, 1 - cluster set, 10 second between singles - roughly 90% of training max
386x1, 1, 1, 1, 1 - cluster set
386x1, 1, 1, 1, 1 - cluster set
311x4, 4, 3, 3, 2, 2, 1, 1 - mini sets, 10 seconds rest - roughly 70% of training max
311x5, 4 sets

* I almost think the cluster set is harder than doing continuous reps because the 10 seconds completely negates any stretch reflex you might have had to assist with the next rep.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2096  
Old 11-19-2012, 04:27 AM
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I agree with you on the cluster set analysis. that is really the onlyway I do my deadlift sets...everyother week I do sets of 5. instead of a traditional set, however, I make myself stand all the way up and take a quick step back..then re set..I used to do it when I was training for powerlifting to get more transition and training into just 1 explosive rep...just stuck with it. I like it
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  #2097  
Old 11-19-2012, 12:57 PM
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Quote:
Originally Posted by bigbear6708 View Post
I agree with you on the cluster set analysis. that is really the onlyway I do my deadlift sets...everyother week I do sets of 5. instead of a traditional set, however, I make myself stand all the way up and take a quick step back..then re set..I used to do it when I was training for powerlifting to get more transition and training into just 1 explosive rep...just stuck with it. I like it
As I was doing it, I was thinking it would be beneficial for powerlifting.

I may continue to use it, but will also do sets with just a second to reset as well.

Friday - Off

Saturday - Arms


* 30 seconds rest between most sets

DB Cross Body Hammer
22x10, 3 sets

Preacher
40x8, 3 sets

Barbell Curl - 3 second negative
40x8, 3 sets

Rope Pushdown
35x12, 4 sets

CG Pushups
BWx20, 18, 15, 14

Incline OH Extension
40x15, 3 sets

Fascia Stretching for Triceps

Sunday - Legs

Glute Ham Curl
BWx10, 3 sets

Squat Chains (+50)
220, 225,230, 235, 240x3
245x3, 3 sets
245x1, 1, 1, 1, 1 - cluster set
175x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
175x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

DB Swings
62x10, 3 sets

superset with

Max Vertical Jumps
3 sets of 3 (reseting between each jump)
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2098  
Old 11-19-2012, 05:06 PM
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Monday - Back/Triceps/Abs

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for 3 to 5 seconds
3 reps x 4 sets

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar w/ Decline Reverse Crunch
128.5x8, 4 sets

Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 slow negative rep

T-Bar
155.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
155.5x1 slow negative rep
155.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
155.5x1 slow negative rep

Pullup partials and lat stretching

* Awesome workout!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2099  
Old 11-20-2012, 05:15 PM
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Tuesday - Deadlift

* High Pulls 80x5 or Hang Snatch 100x3 in between sets of deadlift

Deadlift
361x3, 8 sets
291x6, 4 sets - slow negative, super explosive positive

DB Swing
62x10, 3 sets

Glute Ham Curl
BWx10+5 partials

Vertical Jump
3 sets of 3

* After experimenting with several different "pure" deadlift days, I am not enjoying them as much as when I was combining deadlifts with back day. I have two ideas to make it more fun.

1) Widowmaker style deadlift set to finish
2) Finishing with squat work - I could always use more squat practice and bigger legs
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2100  
Old 11-23-2012, 12:59 PM
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Wednesday - Chest

Did some decline benching, it felt OK, but the next day shoulder was still an issue. It really sucks

Thursday - Deadlift

Arrrghh, wanted to squat, but knee wasn't having it, I am sick of these nagging pains.

Since I couldn't squat, I tried to make the workout more quad focused by doing deficits and some snatch grip.

Deficit Deadlift
311x5, 2 sets
331x5
351x3, 4 sets
311x6, 4 sets

Snatch Grip Deficit Deadlift
261x6, 4 sets

Conventional Deadlift
311x10
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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